Let’s be honest here, guys – you’ve all seen at least one boxing-themed movie. And as a result, you’ve all thought about owning a punching bag. We get it, they can be space consuming. And heavy. And…limited? You just punch, right?

Swing and a miss.

The punching bag is a fantastic addition to any workout, boasting fantastic cardiovascular, muscular and psychological benefits. It was, and still is, the tool of legends. If it’s good enough for the late Mohammed Ali, it’s good enough for you.

Anyway, I’ll let you decide…

The Ultimate Stress Relief

When life gets stressful, we men tend to carry that baggage around with us. We feel tense, tight and find ourselves on edge. A lot of the time, taking 10 and focusing on your breathing is a suitable way to relax and release. However, a lot of the time, you just want to hit something and hit it hard – and a punching bag is a much safer option than, say, your boss…

When you work out, your body releases a load of endorphins, natural chemicals that act as painkillers and help boost your mood. When you work out with a punching bag, you’ll find yourself engaging in high-intensity sessions, which leave no room for worrying about your busy schedule.

Punching Above Your Weight

When I first decided to incorporate a punching bag session into my workout, I vastly underestimated the amount of strength and endurance that was required. If you think about it, most professional punching bags weigh around 100lbs, and you’re hitting that for around half an hour at a time. Pretty intense stuff.

Use your punching bag within a HIIT regime and you’ll start to see results in no time. Try this workout here.

Increased Cardiovascular Fitness

You already know the importance of good cardiovascular health, so I won’t indulge in a gym-class lecture you’ve heard a thousand times before. Cardio is important to protect yourself from heart disease, burn calories and lose/maintain your weight; we get it. But, cardio has always seemed so boring. Well, the days of schlepping on a treadmill are behind you.

The whole idea of cardio is to put your heart and respiratory systems under stress so they’re forced to adapt to support the strain. Training with a punching bag provides a cardio-intense aerobic workout that, as a result, heightens the strength of your heart and cardiovascular system.

Working the punching bag can burn up to 400 calories when you when you engage in rapid-fire punches.

Work On Your Self Defense Abilities

Working out with a punching bag doesn’t only train your body but it also trains your mind. Not only do you learn how to kick and punch effectively, but there is a psychological element to it, too.

It may not come as a surprise that a lot of men don’t know how to throw a punch. This can make a huge difference when you find yourself in a situation where you need to defend yourself. By consistently hitting a punching bag, not only will you gain stronger muscles and increase your fitness but you’ll gain confidence in the fact you’ll be able to hit back hard.

It’s A One-Time Acquisition

A punching bag is pretty heavy duty, seeing as it’s soul-purpose is to be repeatedly hit hard, so when you buy a decent brand it should accommodate you for a fair while. Plus, there are different types of punching bags to accommodate your requirements. If you’re worried that your apartment ceiling won’t hold a heavy bag safely, then you can pick up a free standing bag. Pro tip: You’re going to want to keep around 3 feet of space all around the bag – your partner won’t be happy if you knock over her vase.